OLYMPIC WEIGHTLIFTING WORKOUT

2017.08.13 Oly Wkouts

Technique Week

#1
Cl Pull + PCl (Bkn)  50/5  60/4  65/3  70/2  75/1×4
F.Sq + PJ  50/4  60/3  65/3  70/2  75/1  80/1×3
F.Sq  60/4  65/4  70/3  75/3  80/1×4

Others:
Inc DB Press  4 x 5
Lat Pull DN  8 x 5 sets
25 Toes 2 Bar

#2
Sn Pull + PSn (Bkn) + Sn Bal  50/4×3  60/3  65/3  70/2  75/2×3
SQ  45/10  55/8  60/6  65/4  70/3  75/2×4
Sn PP  4 x 3 sets

Others:
Bench  50/8×2  60/5×2  70/3×2  75/2×3
Ring Dips  10 x 4
Ring Rows  10 x 4
Barbell Bicep Curls  8 x4

#3
Cl + 2 Jerks  50/4  60/3  65/2  70/1  75/1×3  (yes, this means 8 jerks w 50%)
F.Sq  50/6  60/4  65/3  70/3  75/2×5

Others:
Press in Split  8 x 5
Bar Roll Outs  10 x 4
Bar Sit Ups  10 x 4

#4
Sn  50/4×2  60/3×2  65/3×2  70/2×2  75/1×4
SQ  45/12  55/8  60/6  65/4  70/3  75/3  80/1×4
Sn PJ  50/4  65/3  75/3  85/3  95/2×2

Others:
Sn Press in Bottom  5 x 5
DB Rows  8 x 4
20 Cal Assult Bike

#5
PSn (Fl/Bkn)  50/4×2  60/3×2  70/2×2  75/2×2
Cl/J  50/4  60/3  65/2  70/2  75/1×2
Sn Deadlift + Shrug  80/5  90/5  100/3×3

Others:
GDMN  8 x 4 sets
Handstand Practice –> 20/16 reps  (goal is that all males work up to a 20 rep set / 16 for women)

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2017.08.06 Oly Wkout

#1
Sn Pull + Sn  50/4+4  60/3+3  65/3+3  70/2+2  75/2+2  80/(2+2)x3
SQ  40/10  50/8  60/6  70/4 x 5
Sn PP  50/8×2  60/5×2  70/3×2

Others:
Handstand Practice
Bar Sit UPs & Roll Outs  10 x 4

#2
Cl  50/4×2  60/3×2  65/3×2  70/3  75/2 x 3
Cl Pull (pause 1st rep Bkn)  75/5×2  85/4×2  95/2×3
GDMN  10 x 4 sets

Others:
Bench  50/8×2  60/6×2  65/5×2  70/4×2  75/3×2
Press in Split  5 x 5

#3
Sn  50/4×2  60/3  65/3  70/2  75/2  80/2×3
Cl/J  50/3+3  60/2+2  70/2+2  75/(1+1)x3
F.SQ  50/5  60/4  65/4  70/4  75/3×3

Others:
Sn Press in Bottom  5 x 5
Inc DB Press  5 x 5
Dips  8 x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3×2
F.Sq + J  50/4+4  60/3+3  70/(2+2)x2  75/(2+1)x3
F.SQ  70/4  75/4 x 4

Others:
PP  50/6×2  60/5×2  70/4×2  75/3×2
Toes2 Bar  10 x 3
Chin Ups  8 x 3

#5
PSn (3 Pos)  40/6×2  50/3×2  60/3×2
Sn Bal  60/4  75/3  85/3  95/3 x 3
SQ  50/5  60/4  65/4  70/4  75/3  80/2×6

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2017.07.30 Oly Wkouts

2nd Week – Summer Volume

#1
Cl Pull + Cl  50/(4+4)x2  60/(3+3)x2  65/(3+3)x2  70/(3+3)x2  75/(3+3)x2
SQ  40/10  50/8  60/6×7
Press in Split 5×5

Others:
Barbell Bicep Curls 8×4
Chin Ups or Ring Rows 8×4

#2
Sn PJ + OHSQ  50/4+4  60/3+3  70/3+3  80/3+3
Sn  50/4×2  60/3×2  65/3×2  70/3×2  75/3×2
F.Sq  45/5  55/5  65/5  70/4×2  75/4×2

Others:
Inc DB 5×5
Dips 8×4
Hypers / Reverse Hyper 12 ea x 4 sets

#3
Jerk  50/4×2  60/3×2  65/3×2  70/3×2  75/3×2
Sn Pull (pause Bkn)  70/5  80/5×3
Sn Deadlift + Shrug  90/5×2  100/5×3

Others:
ABS 80 reps
Planks (weighted is better) 30 sec x 3

#4
PCl (Bkn)  50/4×2  60/3×2  65/3×2  70/3×2  75/3×2  80/3×2
SQ  40/10  50/8  60/6  65/6×7
Push Press  5 x 5

Others:
Bench  50/5×2  60/5×2  65/5×2  70/5×2  75/5×2
DB Row 8 x 3

#5
Sn  50/4×2  60/3×2  65/3  70/3  75/3×2
Cl/J  50/(4+4)x2  60/3+3  65/3+3  70/3+3  75/(3+3)2
Cl Pull (pause 1st rep)  70/5×2  75/5×2  80/5×2

Others:
4x [10 KB Swings (32/24) & 10 Toes 2 Bar]

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2017.07.23 Oly Wkouts

2 Weeks – Summer Volume

#1
Sn Pull + Sn  50/4+4  60/3+3  65/3+3  70/(3+3)x3
SQ  40/10  50/8  60/7  70/5  75/4×2
Sn PP  50/8×2  60/5×2  70/3×2

Others:
Handstand Practice
Bar Sit UPs & Roll Outs  10 x 4

#2
Cl  50/4×2  60/3×2  70/3×2  75/3×2
Cl Pull (pause Bkn)  60/6×2  70/5×2  80/4×3
GDMN  10 x 4 sets

Others:
Bench  50/8×2  60/7×2  70/5×5
Press in Split  5 x 5

#3
Sn  50/4×2  60/3  65/3  70/3×4
Cl/J  50/4+4  60/3+3  70/2+2  75/(2+2)x3
F.SQ  50/5  60/4  65/4  70/4×3

Others:
Sn Press in Bottom  5 x 5
Inc DB Press  5 x 5
Dips  8 x 4

#4
PCl (3 Pos)  40/6×2  50/3×2  60/3×2
F.Sq + J  50/4+4  60/3+3  70/(3+3)x4
F.SQ  70/4×3

Others:
PP  50/6×2  60/5×2  70/4×2  75/3×2
Toes2 Bar  10 x 3
Chin Ups  8 x 3

#5
PSn (3 Pos)  40/6×2  50/3×2  60/3×2
Sn Bal  60/4  75/4  85/4  95/4×3
SQ  40/12  50/8  60/6  70/5  75/5×3

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2017.07.16 Oly Wkouts

Recovery Week

#1
Cl (pause Bkn)  50/4×2 60/3×2 70/2×2 75/2×2
F.Sq  50/6 60/4 65/4 70/4×3
Cl Deadlift (% of Clean)  80/6 90/5 100/4  110/3  120/2  125/2  test/2

Others:
Sn PP 5 x 5
ABS 80 reps

#2
PSn (Bkn) + OHSQ 50/(4+4)x2 60/3+3 70/2+2 75/(1+1)x3
Sn PJ  65/3 80/3 90/3 100/3×2
SQ  50/8 60/6 70/5 75/4×2

Others:
Bench 50/8×2 60/6 70/5 75/4×2
Dips 5 x 3

#3
Jerk  50/4×2 60/3×2 70/2 75/2 80/1×3
Cl Pull  80/5×2 90/4×3
RDL  50/8 60/5 70/4 80/3×3

Others:
Press in Split 8 x 4
ABS 60 reps

#4
Cl/J  50/(4+4)x2 60/3+3 70/(2+1)x3
SQ  50/8 60/6 70/4×4
Sn Pull (HB)  90/5 100/5 105/5 110/5×2

Others:
4 Rounds
10 KB Swings
10 Toes 2 Bar (32/24)

#5
SQ  50/8 60/6 70/5 75/5 80/4×2
Sn  50/4×2 60/3×2 70/2×2 75/2 80/1×3
Sn Pull  80/5×2 90/4×3

Others:
PP 5 x 5
Chin Ups 5 sets of max reps
GDMN 8 x 4 sets

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